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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Mar 12, 2017:

activity # timemileskm+m
  Running10 5:55:47 43.04(8:16) 69.26(5:08) 929
  Orienteering3 3:12:54 20.78(9:17) 33.44(5:46) 663
  Running Drills1 3:28 0.17(19:56) 0.28(12:23)
  Total11 9:12:09 63.99(8:38) 102.98(5:22) 1592
  [1-5]11 8:35:21

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Sunday Mar 12, 2017 #

Event: CompassSport Cup Heat
 
12 PM

Running warm up/down 10:05 intensity: (52 @0) + (1:39 @1) + (2:05 @2) + (5:29 @3) 2.0 km (5:03 / km) +46m 4:32 / km
ahr:133 max:153 shoes: Inov8 ORoc 280 (3)

Orienteering race 59:15 intensity: (12 @0) + (29 @1) + (24 @2) + (10:24 @3) + (46:52 @4) + (54 @5) 10.48 km (5:39 / km) +182m 5:12 / km
ahr:159 max:171 shoes: Inov8 ORoc 280 (3)

CS Cup Qualifier

Some LOG forest near Louth. Most was reasonably pleasant though simple but still made a few errors.

The sharp turn left out of the start was a little dissorientating and was left and past the control before I worked out what was going on (~20s). I then left one in a funny direction as I still hadn't gained full control (~20s). Started to go better after this but running always felt a little hard work. As recently feeling fairly strong in the terrain but lacking speed; still feeling tired.

Fairly clean up until 18, bar ~5-10s hesitation on 15, but on 18 I totally lost concentration as to where I was while planning ahead and climbed far too early and ended up contouring a long way. Lost ~30-40s. Lost ~30s at 20 by aiming far to far to the right on the stream and lost ~20s on 26. Finished in first ~40s ahead of OJ.



Running warm up/down 12:04 intensity: (24 @0) + (11:31 @1) + (9 @2) 1.85 km (6:31 / km) +29m 6:02 / km
ahr:120 max:127 shoes: Inov8 ORoc 280 (3)

Saturday Mar 11, 2017 #

2 PM

Running long 28:57 intensity: (8:55 @2) + (2:59 @3) + (2:59 @4) + (14:04 @5) 6.02 km (4:48 / km) +38m 4:40 / km
ahr:167 max:199 shoes: Inov8 X Talon 212 (5)

Orienteering long 1:03:46 intensity: (3:50 @1) + (23:41 @2) + (27:51 @3) + (2:20 @4) + (6:04 @5) 10.29 km (6:12 / km) +272m 5:28 / km
ahr:142 max:185 shoes: Inov8 X Talon 212 (5)

Used last weeks course at Silverhill for a long run. Area fairly pleasant on the whole but the map does need some work.

Running long 31:21 intensity: (7:14 @1) + (24:01 @2) + (6 @3) 6.07 km (5:10 / km) +24m 5:04 / km
ahr:128 max:140 shoes: Inov8 X Talon 212 (5)

Friday Mar 10, 2017 #

7 AM

Running 20:36 intensity: (7 @0) + (48 @1) + (4:39 @2) + (12:19 @3) + (1:11 @4) + (1:32 @5) 4.45 km (4:38 / km) +28m 4:29 / km
ahr:144 max:173 shoes: Skechers Gomeb Speed 3

5 PM

Running 23:28 intensity: (1 @0) + (6:47 @1) + (14:07 @2) + (1:07 @3) + (37 @4) + (49 @5) 4.53 km (5:11 / km) +43m 4:57 / km
ahr:131 max:180 shoes: Skechers Gomeb Speed 3

Still feeling really heavy legged and blurry eyed.

Thursday Mar 9, 2017 #

7 AM

Running 23:24 intensity: (20 @0) + (1:05 @1) + (14:34 @2) + (6:39 @3) + (46 @4) 4.83 km (4:51 / km) +47m 4:37 / km
ahr:137 max:164 shoes: Skechers Gomeb Speed 3

5 PM

Running 30:30 intensity: (4:37 @0) + (6:34 @1) + (2:43 @2) + (1:53 @3) + (5:09 @4) + (9:34 @5) 5.89 km (5:11 / km) +184m 4:29 / km
ahr:160 max:203 shoes: Skechers Gomeb Speed 3

Felt pretty awful tonight.

Wednesday Mar 8, 2017 #

5 PM

Orienteering 1:09:53 intensity: (2:50 @0) + (1:34 @1) + (13:11 @2) + (25:23 @3) + (16:18 @4) + (10:37 @5) 12.66 km (5:31 / km) +209m 5:06 / km
ahr:154 max:208 shoes: Inov8 X Talon 212 (5)

Stop off at Sutton Park for a bit of O after working in the Brum office. Really pleasant spring evening and really enjoyed this. Had to cut the last few controls out as light was disappearing and the shut the park at 6:30pm and didn't fancy getting locked in.

Tuesday Mar 7, 2017 #

7 AM

Running 20:32 intensity: (9 @0) + (27 @1) + (1:42 @2) + (16 @3) + (4:34 @4) + (13:24 @5) 4.22 km (4:52 / km) +53m 4:34 / km
ahr:172 max:188 shoes: Adidas Adizero Adios Boost (4)

5 PM

Running warm up/down 32:43 intensity: (17:46 @0) + (3:05 @1) + (2:02 @2) + (2:26 @3) + (3:34 @4) + (3:50 @5) 4.34 km (7:32 / km) +179m 6:15 / km
ahr:149 max:196 shoes: Adidas Adizero Adios Boost (4)

Running Drills 3:28 intensity: (3:06 @1) + (22 @2) 0.28 km (12:23 / km)
ahr:120 max:129 shoes: Adidas Adizero Adios Boost (4)

Running intervals 25:08 intensity: (10 @0) + (1:34 @1) + (1:18 @2) + (6:24 @3) + (10:46 @4) + (4:56 @5) 5.28 km (4:46 / km) +1m 4:45 / km
ahr:157 max:180 shoes: Adidas Adizero Adios Boost (4)

12 x 400m (60s). Nearly died doing this.

I took the first in a slow 71s, Martin got enthusiastic with a 67s and Kris responded with a 66s. this carried on to the 9th by which point we were all in bits with lots of lactate flowing. It was apparent that we were all determined to keep the last few respectable so generally kept sub 70s to the end before collapsing in a messy heap. This is the kind of effort you cannot do on your own.

Running warm up/down 19:39 intensity: (1 @0) + (2:39 @1) + (14:57 @2) + (1:27 @3) + (35 @4) 3.74 km (5:15 / km)
ahr:131 max:169 shoes: Adidas Adizero Adios Boost (4)

Monday Mar 6, 2017 #

7 AM

Running 29:17 intensity: (4:32 @0) + (1:55 @1) + (21:04 @2) + (1:46 @3) 5.62 km (5:13 / km) +49m 4:59 / km
ahr:126 max:142 shoes: Skechers Gomeb Speed 3

5 PM

Running 48:03 intensity: (4:47 @0) + (2:07 @1) + (20:51 @2) + (6:35 @3) + (2:51 @4) + (10:52 @5) 10.42 km (4:37 / km) +208m 4:12 / km
ahr:151 max:189 shoes: Skechers Gomeb Speed 3

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